After each meal, snack or drink, note the foods and drinks, any extras and approximate amounts: bowl, slices, plate, ladle… Write freely, with no scoring or calorie counting.
Meals, snacks and drinks, on your schedule
Time
Foods, drinks and approximate amounts
Appetite, comfort and context
Morning
Midday
Evening
Other food and drinks
What made my meals easier or harder
Budget, time, equipment, access to food, appetite, enjoyment or tolerance.
An observation to keep, not a diagnosis
Le Biohacker · Practical worksheet
Observing my plate · Day 2
2 / 4 Food audit
Two typical days and one different day if possible. Stick to your habits: no model day, no mandatory weighing.
After each meal, snack or drink, note the foods and drinks, any extras and approximate amounts: bowl, slices, plate, ladle… Write freely, with no scoring or calorie counting.
Meals, snacks and drinks, on your schedule
Time
Foods, drinks and approximate amounts
Appetite, comfort and context
Morning
Midday
Evening
Other food and drinks
What made my meals easier or harder
Budget, time, equipment, access to food, appetite, enjoyment or tolerance.
An observation to keep, not a diagnosis
Le Biohacker · Practical worksheet
Observing my plate · Day 3
3 / 4 Food audit
Two typical days and one different day if possible. Stick to your habits: no model day, no mandatory weighing.
After each meal, snack or drink, note the foods and drinks, any extras and approximate amounts: bowl, slices, plate, ladle… Write freely, with no scoring or calorie counting.
Meals, snacks and drinks, on your schedule
Time
Foods, drinks and approximate amounts
Appetite, comfort and context
Morning
Midday
Evening
Other food and drinks
What made my meals easier or harder
Budget, time, equipment, access to food, appetite, enjoyment or tolerance.
An observation to keep, not a diagnosis
Le Biohacker · Practical worksheet
Choose a first change
4 / 4 Food audit
Read through the three days again. They give an incomplete snapshot of your diet. Add your usual weekly habits, without assigning a health score.
What I notice
Area to review
Habit and constraint observed
Fruit and vegetables, variety
Pulses and wholegrain starchy foods
Protein sources and adequate meals
Drinks, appetite and comfort
Selected French guidelines for adults: at least five portions of fruit and vegetables a day, pulses at least twice a week, at least one wholegrain starchy food a day. Individual needs and medical conditions may require adjustments.Sources and details in the article linked at the bottom of the page. Three days are not enough to check all weekly frequencies.
One realistic change
Examples: water on an occasion when you would usually have a soft drink, frozen vegetables in a dish you enjoy, small amounts of lentils depending on tolerance, adding to an inadequate meal.
What I will try and at which meal:
How I plan to account for budget, time or tolerance:
Review date, after one or two weeks: __________________
Review: feasibility, enjoyment, appetite and comfort. No changes in biological markers are promised.
